What are Rocket Fuel food comparisons?

Rocket Fuel food comparisons help you understand the nutritional differences between similar foods in this category. We have 20 comparisons available to help you make better choices for blood sugar management.

How do I use these food comparisons for diabetes management?

Each comparison shows two foods side-by-side with their Blood Sugar Impact (BSI), carbohydrates, sugars, fiber, fat, and protein content. Look for foods with lower BSI scores and higher fiber content for better blood sugar control.

What does the Blood Sugar Impact (BSI) score mean?

BSI is our proprietary score that predicts how much a food will raise your blood sugar. Lower scores (closer to 0) indicate minimal impact, while higher scores suggest the food may cause larger blood sugar spikes. This helps diabetics choose foods that support stable glucose levels.

How should I interpret the nutritional information in these comparisons?

Focus on foods with higher fiber and protein content, as these nutrients help slow glucose absorption. Compare carbohydrate and sugar content between similar foods to identify better options. The color-coding helps you quickly identify foods with higher or lower nutrient levels.

Can I create my own food comparisons?

Yes! Use our comparison tool to compare any two foods in our database. This is especially helpful when you want to compare foods from different categories or find alternatives to foods that spike your blood sugar.

How often should I use food comparisons in my meal planning?

Food comparisons are most helpful when you're trying to choose between similar foods or looking for alternatives to foods that affect your blood sugar. Use them when grocery shopping, meal planning, or when you want to understand why certain foods work better for your diabetes management.

Badlow

Roasted Cauliflower & Onion Quiche vs Four Cheese Ravioli Italian Four Cheese Ravioli With Zesty Marinara Sauce, Four Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Caul... Food 1 Food 1 • HANNAFORD BROS. CO. Roasted Cauliflower & Onion Quiche	141g	44.2	255	17.7	0.7	1.4	17.7	7.1
Four Cheese ... Food 2 Food 2 • WAL-MART STORES, INC. Four Cheese Ravioli Italian Four Cheese Ravioli With Zesty Marinara Sauce	340g	35.7	171	21.2	5.0	2.9	6.5	7.1

Shrimp Bruschetta Risotto With Asiago And Grape Tomatoes, Asiago And Grape Tomatoes vs Turkey Pot Pie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shrimp Brusc... Food 1 Food 1 • RELISH LABS LLC Shrimp Bruschetta Risotto With Asiago And Grape Tomatoes, Asiago And Grape Tomatoes	319g	100.0	176	21.6	1.3	1.6	6.0	9.1
Turkey Pot Pie Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Turkey Pot Pie	141g	48.3	220	18.4	—	0.7	12.8	7.8

Supreme With Sausage, Mushroom, Black Olive, Green Pepper, Red Onion And Pepperoni Flat Bread Pizza, Supreme vs Diced Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Supreme With... Food 1 Food 1 • HY-VEE, INC. Supreme With Sausage, Mushroom, Black Olive, Green Pepper, Red Onion And Pepperoni Flat Bread Pizza	272g	92.8	206	19.5	1.5	1.8	10.3	9.9
Diced Potatoes Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Diced Potatoes	85g	29.8	94	20.0	—	2.4	—	2.4

Baked Ziti With Meat Sauce vs Vanilla Chocolate Cookies & Frosting, Vanilla; Chocolate

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baked Ziti W... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Baked Ziti With Meat Sauce	340g	100.0	224	30.3	4.4	1.5	6.2	9.4
Vanilla Choc... Food 2 Food 2 • GENERAL MILLS, INC. Vanilla Chocolate Cookies & Frosting, Vanilla; Chocolate	28g	100.0	429	64.3	39.3	3.6	17.9	3.6

Roasted Tomato Chicken Kiev With Parmesan Spinach And Roasted Garlic Red Potatoes Meal Kits, Roasted Tomato Chicken Kiev vs Strawberry Cheesecake Snacks, Strawberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Toma... Food 1 Food 1 • RELISH LABS LLC Roasted Tomato Chicken Kiev With Parmesan Spinach And Roasted Garlic Red Potatoes Meal Kits	473g	75.6	112	9.3	0.6	1.1	3.8	9.7
Strawberry C... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Strawberry Cheesecake Snacks	100g	49.6	130	25.0	21.0	—	2.5	2.0

Spicy Tuna Poke Bowl, Spicy Tuna vs Buffalo Mac & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Tuna P... Food 1 Food 1 • SUSHI WITH GUSTO Spicy Tuna Poke Bowl	431g	100.0	179	20.7	7.4	0.7	6.5	7.4
Buffalo Mac ... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Buffalo Mac & Cheese	140g	57.8	257	22.9	1.4	1.4	15.7	7.1

Panko Crusted Ranch Chicken And Hot Honey Butter With Roasted Fingerlings And Parmesan Broccoli Meal Kits, Panko Crusted Ranch Chicken And Hot Honey Butter vs Loaded Mashed Potatoes, Loaded

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panko Cruste... Food 1 Food 1 • RELISH LABS LLC Panko Crusted Ranch Chicken And Hot Honey Butter With Roasted Fingerlings And Parmesan Broccoli Meal Kits	491g	76.1	120	9.2	1.4	1.2	4.7	10.0
Loaded Mashe... Food 2 Food 2 • RESER'S FINE FOODS, INC. Loaded Mashed Potatoes	124g	35.5	129	16.9	0.8	2.4	5.7	4.0

Spinach Quiche vs Beef Pot Roast With Roasted Potatoes, Cauliflower, Onion & Carrots In A Mushroom Sauce Vegetables, Beef Pot Roast

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spinach Quiche Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Spinach Quiche	141g	42.8	199	17.0	0.7	1.4	12.1	5.7
Beef Pot Roa... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Beef Pot Roast With Roasted Potatoes, Cauliflower, Onion & Carrots In A Mushroom Sauce Vegetables	140g	30.8	114	12.9	1.4	1.4	5.0	15.7

Grilled Boneless Chicken Breast Strips With Wild Rice vs Chicken & Broccoli Cheddar Orzo

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grilled Bone... Food 1 Food 1 • BIG Y Grilled Boneless Chicken Breast Strips With Wild Rice	184g	47.0	125	13.6	0.5	0.5	2.5	10.9
Chicken & Br... Food 2 Food 2 • BLOUNT SEAFOOD CORPORATION Chicken & Broccoli Cheddar Orzo	340g	17.0	144	10.0	1.8	1.2	7.7	11.8

Italian Style Pizza Ham, Pepperoni & Cheese Rolled In A Golden Crust Pinwheel, Italian Style Pizza vs Chicken Alfredo Grilled Chicken Breast With Penne Pasta, Shredded Parmesan And Alfredo Sauce, Chicken Alfredo

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • SAFEWAY, INC. Italian Style Pizza Ham, Pepperoni & Cheese Rolled In A Golden Crust Pinwheel	85g	42.6	224	27.1	1.2	1.2	7.1	10.6
Chicken Alfr... Food 2 Food 2 • WAL-MART STORES, INC. Chicken Alfredo Grilled Chicken Breast With Penne Pasta, Shredded Parmesan And Alfredo Sauce	284g	79.5	151	15.5	1.4	1.1	5.6	9.5

Loaded Mac & Cheese Elbow Pasta In Cheddar Cheese Sauce With Shredded White Meat Chicken And Savory Bacon, Loaded Mac & Cheese vs Chicken Alfredo, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Loaded Mac &... Food 1 Food 1 • FRESHREALM LLC Loaded Mac & Cheese Elbow Pasta In Cheddar Cheese Sauce With Shredded White Meat Chicken And Savory Bacon	207g	51.9	184	14.0	1.0	1.0	8.7	11.6
Chicken Alfredo Food 2 Food 2 • TARGET STORES Chicken Alfredo	177g	38.6	169	19.8	1.7	—	3.4	9.0

Kale, White Beans And Carrots With A Mushroom Broth Concentrate Topped With Croutons Broth Bowl, Kale And Bean vs Chicken Baked Pot Pie, Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale, White ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Kale, White Beans And Carrots With A Mushroom Broth Concentrate Topped With Croutons Broth Bowl, Kale And Bean	128g	43.3	141	21.1	5.5	3.9	2.3	6.3
Chicken Bake... Food 2 Food 2 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Chicken Baked Pot Pie	227g	22.3	141	12.3	2.6	0.9	7.1	6.6

Mashed Sweet Potato vs General Tso's Chicken Crispy Breaded Chicken Breast Meat In A Tangy General Tso's Sauce With Fried Rice, General Tso's Chicken

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Sweet... Food 1 Food 1 • HANS KISSLE CO., INC. Mashed Sweet Potato	153g	100.0	163	39.9	15.0	3.3	—	1.3
General Tso'... Food 2 Food 2 • WAL-MART STORES, INC. General Tso's Chicken Crispy Breaded Chicken Breast Meat In A Tangy General Tso's Sauce With Fried Rice	369g	100.0	163	24.4	11.7	0.3	4.1	7.1

Sesame Ginger Sauce vs Cheddar Macaroni And Cheese, Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sesame Ginge... Food 1 Food 1 • HOUSE FOODS AMERICA CORPORATION Sesame Ginger Sauce	284g	27.6	60	6.7	3.2	1.8	2.8	1.8
Cheddar Maca... Food 2 Food 2 • SCHNUCK MARKETS, INC. Cheddar Macaroni And Cheese	250g	60.7	132	13.2	2.0	0.8	6.4	5.6

Chicken Alfredo Grilled Chicken Breast With Penne Pasta, Shredded Parmesan And Alfredo Sauce, Chicken Alfredo vs Broccoli & Cheese Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Alfr... Food 1 Food 1 • WAL-MART STORES, INC. Chicken Alfredo Grilled Chicken Breast With Penne Pasta, Shredded Parmesan And Alfredo Sauce	366g	100.0	153	15.6	1.4	1.1	5.7	9.3
Broccoli & C... Food 2 Food 2 • PAPA JOHN'S SALADS & PRODUCE Broccoli & Cheese Potato	454g	100.0	148	19.4	1.5	2.4	6.0	4.9

Bbq Seasoned Pork Mozzarella Stuffed Crust, Shredded Pork & Sweet Bbq Sauce Cheese Stuffed Crust Large Pizza, Bbq Seasoned Pork vs Deep Dish Sausage Hand Crafted, Chicago Style, Deep Dish Crust Filled With A Rich Tomato Sauce, 100% Real Mozzarella And Premium Italian Sausage Deep Dish Crust Pizza, Deep Dish Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bbq Seasoned... Food 1 Food 1 • WAL-MART STORES, INC. Bbq Seasoned Pork Mozzarella Stuffed Crust, Shredded Pork & Sweet Bbq Sauce Cheese Stuffed Crust Large Pizza	133g	52.0	256	27.8	7.5	0.8	10.5	11.3
Deep Dish Sa... Food 2 Food 2 • WAL-MART STORES, INC. Deep Dish Sausage Hand Crafted, Chicago Style, Deep Dish Crust Filled With A Rich Tomato Sauce, 100% Real Mozzarella And Premium Italian Sausage Deep Dish Crust Pizza	118g	59.7	246	28.0	2.5	1.7	10.2	11.0

Crunchy Wheatberry vs Taylor Farms, Baked Macaroni & Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crunchy Whea... Food 1 Food 1 • WEIS MARKETS, INC. Crunchy Wheatberry	170g	100.0	194	37.1	17.7	4.7	4.1	4.1
Taylor Farms... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Taylor Farms, Baked Macaroni & Cheese	232g	64.1	190	14.7	1.7	0.4	10.8	7.8

Pretzel Crusted Honey Mustard Chicken With Butternut Squash And Broccoli, Pretzel Crusted Honey vs Vietnamese Beef Meatballs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pretzel Crus... Food 1 Food 1 • RELISH LABS LLC Pretzel Crusted Honey Mustard Chicken With Butternut Squash And Broccoli	411g	58.1	119	8.3	2.2	1.0	5.4	9.7
Vietnamese B... Food 2 Food 2 • DOMINICK'S FINER FOODS Vietnamese Beef Meatballs	468g	100.0	165	18.4	4.5	1.1	6.2	8.6

Three Meat Macaroni & Cheese Bake vs Pepperoni & Mozzarella Premium Sliced & Diced Pepperoni With Tomato Sauce On A Thin Crust Flatbread, Pepperoni & Mozzarella

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Three Meat M... Food 1 Food 1 • RESER'S FINE FOODS, INC. Three Meat Macaroni & Cheese Bake	234g	42.4	201	9.8	2.1	0.4	14.1	9.0
Pepperoni & ... Food 2 Food 2 • WAL-MART STORES, INC. Pepperoni & Mozzarella Premium Sliced & Diced Pepperoni With Tomato Sauce On A Thin Crust Flatbread	162g	53.0	290	17.9	2.5	0.6	17.9	13.6

Grilled Sweet And Sour Chicken With Roasted Sesame Green Beans Kits, Grilled Sweet And Sour Chicken vs Whole Foods Market, Quiche

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grilled Swee... Food 1 Food 1 • HOME CHEF Grilled Sweet And Sour Chicken With Roasted Sesame Green Beans Kits	450g	60.6	107	8.0	4.4	1.1	3.8	9.6
Whole Foods ... Food 2 Food 2 • BREAD & CIRCUS INC. Whole Foods Market, Quiche	122g	29.0	221	13.1	0.8	0.8	16.4	4.9

Rocket Fuel Food Comparisons